is my diet correct to get abs
ashishbhatt10441
Posts: 6
Im 18 and a college going boy..I weight 73 kgs(158 lbs) and my height is 5 foot 5 inches..im having problem in losing weight as i havent lost any kg in last 5 months..Im pure vegetarian an dont even consume eggs..I only consume dairy products..I train 6 days a week and do compound moves like squats and deadlifts..my diet program goes like this
meal-1-boiled quaker oats( 32 grms) with 1 scoop ON Gold standard 100% whey and 10 almonds,10 rasins and 10 pine nut,200 ml milk and 1 tbsp flax seeds
meal-2-1 cup soaked green gram (not cooked and unsprouted)
meal-3-1 cup soaked green gram (not cooked and unsprouted)
meal-4-2 bananas with dark coffee(without cream and sugar)
post workout-1 scoop ON Gold standard 100% whey with 300 ml of milk
meal-5-green vegetables with 1 tbsp flax seeds and 1 tbsp olive oil
before bed-300 ml of milk
I keep my training program intense doing super sets and triset with 25 second rest between the super sets..Cardio is done after my workout
Monday-biceps and forars and abs with 20 minutes hiit cardio
tuesday-legs+20 minutes stationary bike
wednesday-chest and triceps and abs with 20 minutes hiit cardio
thursday-back+20 minutes hiit cardio
friday-shoulders+traps and abs with 20 minutes hiit cardio
saturday-legs+20 minutes stationary bike
sunday-off
I have increased my muscle mass through out my body but haven't lost any kg or any iches from my waist line and love handles.
This is my modified diet plan ...should i follow this or make more modifications...my waist is 34 inches..Please help me....to get rid of love handles and to lower body fat...
meal-1-boiled quaker oats( 32 grms) with 1 scoop ON Gold standard 100% whey and 10 almonds,10 rasins and 10 pine nut,200 ml milk and 1 tbsp flax seeds
meal-2-1 cup soaked green gram (not cooked and unsprouted)
meal-3-1 cup soaked green gram (not cooked and unsprouted)
meal-4-2 bananas with dark coffee(without cream and sugar)
post workout-1 scoop ON Gold standard 100% whey with 300 ml of milk
meal-5-green vegetables with 1 tbsp flax seeds and 1 tbsp olive oil
before bed-300 ml of milk
I keep my training program intense doing super sets and triset with 25 second rest between the super sets..Cardio is done after my workout
Monday-biceps and forars and abs with 20 minutes hiit cardio
tuesday-legs+20 minutes stationary bike
wednesday-chest and triceps and abs with 20 minutes hiit cardio
thursday-back+20 minutes hiit cardio
friday-shoulders+traps and abs with 20 minutes hiit cardio
saturday-legs+20 minutes stationary bike
sunday-off
I have increased my muscle mass through out my body but haven't lost any kg or any iches from my waist line and love handles.
This is my modified diet plan ...should i follow this or make more modifications...my waist is 34 inches..Please help me....to get rid of love handles and to lower body fat...
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Replies
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Visible abs are down to low body fat %
If you've bulked you need to cut to show your muscle gain
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Eat in a calorie deficit and lift heavy. You can't spot reduce, so the stomach fat will come off with everything else.0
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You need to cut down your cals....0
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caloric deficit is necessary to lose weight. If you're not losing, you're eating too much.0
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In what way i can reduce my calories..please suggest me..where to reduce my portion sizes in my given plan and do i need to include another bowl of vegetables in my diet plan...Do I need to reduce or increase my protien intake.I lift around 15 to 20 kgs and my maximum weight used for deadlift is 65 kgs uptill now,so i think that I'm lifting heavy.please help me as im losing my motivation..0
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You need to open your diary. Without that, we can't really tell you what to do as far as tweaking your calorie goal.
At 5'5", 158 you shouldn't be relying on the scale to measure your progress. I'm a little taller than you and hit my best shape around 170lbs. You should be eating a touch under maintenance (please open your diary for us to help tweak that), cardio if you like it, and lifting in a progressive overload program.
Did I read your profile right that you want to lose 17 more lbs? Is your goal 141?
EDIT: To noticeably increase your muscle mass, you had to have been in a surplus. Adding muscle mass in a deficit is borderline impossible. Are you sure your body fat % isn't just dropping revealing muscle (which can give the illusion of added mass) and you're down to the last bit, that normally resides around the midsection?0 -
No comment on your diet - but visible abs are made by cutting body fat to around 10% for men. I am 5'7", 145lbs and have visible abs. Not a totally cut 6-pack, but you can see my abs easily.
It can help to do core body work to help build the abs so that they actually stick out a bit, but the only way you will actually be able to see them is to reduce body fat, which is only done by losing weight.0 -
Calorie deficit0
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Eat at a deficit and lift heavy. I would say get off the isolation exercises for the most part and focus on compound lifts. You are not going but build muscle in a deficit, which is needed to lose fat, so you should focus on strength, not muscle building.0
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Maybe you should also start lifting heavier?
I'm a girl and I'm 154cm (5ft) and I weigh around 53 kg (116 pounds) and I deadlift the same weight..0 -
ashishbhatt10441 wrote: »In what way i can reduce my calories..please suggest me..where to reduce my portion sizes in my given plan and do i need to include another bowl of vegetables in my diet plan...Do I need to reduce or increase my protien intake.I lift around 15 to 20 kgs and my maximum weight used for deadlift is 65 kgs uptill now,so i think that I'm lifting heavy.please help me as im losing my motivation..
eat less in each given meal
end thread/0 -
Sounds like you just got finished bulking. If that's the case:
1. Cut calories
2. Continue Lifting heavy.
Your body fat % has to be low enough to see your abs. That's accomplished by losing fat while retaining lean muscle (lifting).
If you're not losing, you're eating too much.0 -
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ashishbhatt10441 wrote: »In what way i can reduce my calories..please suggest me..where to reduce my portion sizes in my given plan and do i need to include another bowl of vegetables in my diet plan...Do I need to reduce or increase my protien intake.I lift around 15 to 20 kgs and my maximum weight used for deadlift is 65 kgs uptill now,so i think that I'm lifting heavy.please help me as im losing my motivation..
Lifting heavy mean lifting until you cannot do more reps with good form. So heavy for you. depending on the program this could be at 3 reps or as many as 8ish, once you can do more than 8 you are not really lifting heavy, for you, anymore.0 -
MoreThanMommie wrote: »
How is that kicking him while he's down? She's just pointing out that she's smaller and can lift more so he can push himself further to get stronger muscles. She's just saying his max could still increase.
Or is it kicking him while he's down because she's a girl? Seriously? What's up with your comment?0 -
Ashish - consider talking to someone at school regarding a lifting regime (in terms of someone actually qualified and able to review your current routine). I would think your college would have someone on staff with certification.
Always best to start light and build up in weight. Switching to heavier weights because you "should" given age or whatever is not in your best interests.0 -
Maybe you should also start lifting heavier?
I'm a girl and I'm 154cm (5ft) and I weigh around 53 kg (116 pounds) and I deadlift the same weight..
It can really be difficult to increase while dieting, if OP has been dieting properly. I've only been able to increase my lifts when I decreased my deficit. OP might also be needing more protein, as that can affect ability to increase strength. But yeah, I'm a bit heavier than OP (165) and I am deadlifting an extra 40lbs, doing it once or twice a week. I'm guessing he is still a newbie, and thus will benefit far more from changing his routine to a standard full body 3x a week or even upper/lower split if he really wants.0 -
I would be very, very surprised if an 18 year old male eating at maintenance calories couldn't add muscle mass!EDIT: To noticeably increase your muscle mass, you had to have been in a surplus. Adding muscle mass in a deficit is borderline impossible. ?
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I would be very, very surprised if an 18 year old male eating at maintenance calories couldn't add muscle mass!EDIT: To noticeably increase your muscle mass, you had to have been in a surplus. Adding muscle mass in a deficit is borderline impossible. ?
Possible, but far from optimal.... hence noticeably increase.0 -
LolBroScience wrote: »
I would be very, very surprised if an 18 year old male eating at maintenance calories couldn't add muscle mass!EDIT: To noticeably increase your muscle mass, you had to have been in a surplus. Adding muscle mass in a deficit is borderline impossible. ?
Possible, but far from optimal.... hence noticeably increase.
^^^yep.0 -
18 year old male remember who is at maintenance not in a deficit. He is those golden testosterone fuelled years, he's not lean, doesn't have many training years under his belt....
He is in a position to add muscle faster than any time in his life. So what he's doing isn't optimal for gaining muscle mass (which of course I didn't say!) but that's not his priority as far as we can tell. Not optimal is a long way from borderline impossible! Context is important.
What he can do at maintenance is completely different to what an older and leaner person with many training years can achieve.
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18 year old male remember who is at maintenance not in a deficit. He is those golden testosterone fuelled years, he's not lean, doesn't have many training years under his belt....
He is in a position to add muscle faster than any time in his life. So what he's doing isn't optimal for gaining muscle mass (which of course I didn't say!) but that's not his priority as far as we can tell. Not optimal is a long way from borderline impossible! Context is important.
What he can do at maintenance is completely different to what an older and leaner person with many training years can achieve.
So you think an 18year old male, eating at maintenance (which is agreed isn't optimal for mass increase) is going to put it on so fast it's noticeable?
That's what I'm saying. It's borderline impossible to put on so much mass that it is noticeable, while eating at maintenance.
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18 year old male remember who is at maintenance not in a deficit. He is those golden testosterone fuelled years, he's not lean, doesn't have many training years under his belt....
He is in a position to add muscle faster than any time in his life. So what he's doing isn't optimal for gaining muscle mass (which of course I didn't say!) but that's not his priority as far as we can tell. Not optimal is a long way from borderline impossible! Context is important.
What he can do at maintenance is completely different to what an older and leaner person with many training years can achieve.
So you think an 18year old male, eating at maintenance (which is agreed isn't optimal for mass increase) is going to put it on so fast it's noticeable?
That's what I'm saying. It's borderline impossible to put on so much mass that it is noticeable, while eating at maintenance.
Yes absolutely possible. With a decent training regime I would say probable.
I did it myself all those years ago, my son did it and the youth rugby team I coached did the same - some with spectacular results in a short time.
Even at my advanced years (three times OP's age and with decades of training) I can slowly recomp and I don't have his advantages (well apart from not being lean!).0 -
18 year old male remember who is at maintenance not in a deficit. He is those golden testosterone fuelled years, he's not lean, doesn't have many training years under his belt....
He is in a position to add muscle faster than any time in his life. So what he's doing isn't optimal for gaining muscle mass (which of course I didn't say!) but that's not his priority as far as we can tell. Not optimal is a long way from borderline impossible! Context is important.
What he can do at maintenance is completely different to what an older and leaner person with many training years can achieve.
So you think an 18year old male, eating at maintenance (which is agreed isn't optimal for mass increase) is going to put it on so fast it's noticeable?
That's what I'm saying. It's borderline impossible to put on so much mass that it is noticeable, while eating at maintenance.
Yes absolutely possible. With a decent training regime I would say probable.
I did it myself all those years ago, my son did it and the youth rugby team I coached did the same - some with spectacular results in a short time.
Even at my advanced years (three time OP's age and with decades of training) I can slowly recomp and I don't have his advantages (well apart from not being lean!).
I guess I'll still disagree, especially in this OPs case.
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my body fat is around 18%.My stomach has become flat but the only thing im worried is my love handles and lower part of my stomach....so as you are saying that i should decrease my calories,than how...Im vegetarian so im not having much options to take...And yes Im geting muscular,but this isnt helping me to lower my bf%.From the last 5-6 months i have bulked some mass but havent seen a drop in my weight scale or from my waist line...In what way should i decrease my calories..if i do it then i mightnot get enough of protien...please suggest me any modifications..0
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ashishbhatt10441 wrote: »my body fat is around 18%.My stomach has become flat but the only thing im worried is my love handles and lower part of my stomach....so as you are saying that i should decrease my calories,than how...Im vegetarian so im not having much options to take...And yes Im geting muscular,but this isnt helping me to lower my bf%.From the last 5-6 months i have bulked some mass but havent seen a drop in my weight scale or from my waist line...In what way should i decrease my calories..if i do it then i mightnot get enough of protien...please suggest me any modifications..
Just a quick estimate but I think you are taking in around 2500 calories a day by the looks of it. You are vegitarian but looking at what you posted at the top you seem to be very restrictive in your food choices. Perhaps you should be looking at a fuller range of options and planning your meals accordingly. I'm not vegitarian but there should be some groups here or around the Net that could help you program a vegitarian meal plan with dairy added in.
Unfortunately, it's hard to be vegitarian and a bodybuilder in general since animal proteins are the easiest foods to gain on but since you allow yourself dairy it shouldn't be as hard.
Best wishes going forward.
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18 year old male remember who is at maintenance not in a deficit. He is those golden testosterone fuelled years, he's not lean, doesn't have many training years under his belt....
He is in a position to add muscle faster than any time in his life. So what he's doing isn't optimal for gaining muscle mass (which of course I didn't say!) but that's not his priority as far as we can tell. Not optimal is a long way from borderline impossible! Context is important.
What he can do at maintenance is completely different to what an older and leaner person with many training years can achieve.
So you think an 18year old male, eating at maintenance (which is agreed isn't optimal for mass increase) is going to put it on so fast it's noticeable?
That's what I'm saying. It's borderline impossible to put on so much mass that it is noticeable, while eating at maintenance.
Yes absolutely possible. With a decent training regime I would say probable.
I did it myself all those years ago, my son did it and the youth rugby team I coached did the same - some with spectacular results in a short time.
Even at my advanced years (three times OP's age and with decades of training) I can slowly recomp and I don't have his advantages (well apart from not being lean!).
I can't say I agree or disagree but I do have questions.
When we say fast, how fast are we talking? Using a beginner level trainer doing everything correct we might be looking at at 2 maybe in some people 3 lbs per month being added in a surplus, how much can you see adding during a recomp?
Is saying that an increase in free testosterone enough to say that it would automatically lead to a faster addition of new muscle without considering the roles of IGF-1, the need for sufficient amino acids, the need for increased glycogen and muscle protein synthesis?
The questions sound so much better in my head. Hopefully you get where I'm going with it.
basically, not optimal
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basically, not optimal
Basically no-one said it was optimal and isn't the point of the conversation!
Do you have an opinion on the question "can an 18yo beginner eating at maintenance make noticeable muscle gains in five months"?0 -
18 year old male remember who is at maintenance not in a deficit. He is those golden testosterone fuelled years, he's not lean, doesn't have many training years under his belt....
He is in a position to add muscle faster than any time in his life. So what he's doing isn't optimal for gaining muscle mass (which of course I didn't say!) but that's not his priority as far as we can tell. Not optimal is a long way from borderline impossible! Context is important.
What he can do at maintenance is completely different to what an older and leaner person with many training years can achieve.
So you think an 18year old male, eating at maintenance (which is agreed isn't optimal for mass increase) is going to put it on so fast it's noticeable?
That's what I'm saying. It's borderline impossible to put on so much mass that it is noticeable, while eating at maintenance.
Yes absolutely possible. With a decent training regime I would say probable.
I did it myself all those years ago, my son did it and the youth rugby team I coached did the same - some with spectacular results in a short time.
Even at my advanced years (three times OP's age and with decades of training) I can slowly recomp and I don't have his advantages (well apart from not being lean!).
I can't say I agree or disagree but I do have questions.
When we say fast, how fast are we talking? Using a beginner level trainer doing everything correct we might be looking at at 2 maybe in some people 3 lbs per month being added in a surplus, how much can you see adding during a recomp?
Is saying that an increase in free testosterone enough to say that it would automatically lead to a faster addition of new muscle without considering the roles of IGF-1, the need for sufficient amino acids, the need for increased glycogen and muscle protein synthesis?
The questions sound so much better in my head. Hopefully you get where I'm going with it.
As an 18 y.o. I would see noticeable gains in 2 months - especially in quads and pecs, I did seem to be a bit of an outlier in this respect as I would see faster gains than training partners.
(Remember this is the 1970's so the only measuring going on was weight, fit of clothes, tape measure and visual signs!)
In my early 30's would see noticeable and measurable size gains in size in 3 months.
Fast forward to last year when I was 53 and being a bit more technical about things....
March to October 2013 added 4.2lbs of LBM and lost 7.7lbs of fat.
Bear in mind that summer time is when I prioritise cycling and my weight training isn't optimal either due to back and knee injuries. I also mostly train for strength and strength endurance and not hypertrophy.
So what I'm saying is that if an old fart like me can make noticeable recomp gains in 6 months then I would expect an 18 y.o. eating at maintenance to easily do it in five months.0
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